3 Moves better off the boards

Starting your day with a healthy dose of exercise can help build core strength and endurance.

Many famous fitness icons believe in the power of morning workouts. Actor and fitness enthusiast Mark Wahlberg is one of the biggest fans and remains loyal to it his intense training at 4 am. In fact, the early celeb says morning exercises make him feel that he can”conquer the world“— they help him start each day with a sense of accomplishment, and science agrees.

according to Piedmont HealthGetting up early and exercising offers mental clarity, fewer distractions, and improved metabolism for the rest of the day. Having a morning routine is also a way to ensure you get it done. And an important age-related item on that bucket list of mine? Build your core. A strong core is essential for independent and active living. Your core includes the muscles of your back, pelvis, and abdomen and helps you walk, lift, bend, and more. It is also important when it comes to keeping you from slouching and maintaining balance.

We with Doug Bertram, MS, L.Ac., MTCM— Founder and CEO of Structural Elements®, a triple Ironman triathlon and ultramarathon that combines three morning workouts into strengthen core strength faster than boards after 50. With more than 30 years of experience, Bertram advances the field of orthopedic wellness by focusing on the structure of the body, rather than the symptoms of pain about themselves. He developed the Structural Element Balance® method, an integrative approach that emphasizes postural alignment, fascial mapping, and tension-based assessment.

“Core strength often declines after age 50 due to several factors, primarily related to the natural aging process,” Bertram tells us. “One important factor is sarcopenia, which is the loss of muscle mass associated with age. With fewer muscle fibers, the core muscles, which are important for stability and support, become weaker. This decrease in core strength negatively affects balance and increases the risk of falls, which is especially dangerous for older adults. In addition, weakened core muscles contribute to vascular damage. Bad moodwhich causes discomfort and possible back pain.”

Daily movement can become more difficult and reduce overall mobility, confidence and independence. In addition to sarcopenia, fascial stiffness and reduced tissue elasticity can make you less able to share the load.

Which major muscles should be prioritized to build functional strength?

In order to building core functional strength after age 50, it is important to prioritize specific muscle groups that contribute to overall support and stability.6254a4d1642c605c54bf1cab17d50f1e

“The transverse abdominis is important for stabilizing the pelvis and spine, while the multifidus plays a crucial role in spinal alignment and stability,” Bertram tells us. “The evening of the right abdomen, which is usually used to create “six packs,’ participates in the general main task. In addition, angles are important for rotational movement and lateral stability. Finally, strengthening the pelvic floor muscles is important for core stability and can improve overall health and function, especially in maintaining continence.

Below, Bertram suggests three morning moves that can help increase core strength more effectively than planks. These exercises offer a safe and effective way to strengthen your important core muscles.

Bird-Dog

“Starting on all fours, stretching one arm and the opposite leg, engages the core while engaging the core, which builds stability and activates multiple core muscles,” says Bertram.

1. Start from all four sides.
2. Extend your left arm and right leg, keeping your core tight.
3. Hold for a moment before returning to the starting position.
4. Switch sides, keep switching.

Dead steam

“Lying on your back with arms extended and knees bent, deadlifts lower one arm and the opposite leg without arching the back, promoting core control and stability without straining the back,” Bertram said.

1. Lie face up on the mattress, stretch your arms to the sky and bend your knees up to 90 degrees.
2. Press your lower back into the mattress as you gradually lower your left arm and extend your right leg.
3. Return to center.
4. Then lower your right arm and left leg.
5. Continue to alternate.

Seated leg lifts

“Leg lifts involve sitting on a sturdy chair and lifting one leg off the ground while engaging the core, making it easier on the joints and effectively strengthening the abdominal muscles,” says Bertram.

1. Begin by sitting on the edge of your chair with your legs straight. Hold onto the sides of the seat.
2. Engage your abs as you lift both legs and bring your knees toward your chest.
3. Hold at the top for 2 seconds, making sure not to round your back.
4. Slowly down.

Alexa Mellardo